How Much Protein Is in 3 Chicken Tenderloins?

Chicken tenderloins are a popular source of lean protein for many people looking to build muscle, lose weight, or just maintain a healthy diet But how much protein does this convenient meat really pack? Let’s take a closer look at the protein content in chicken tenderloins and the key factors that determine how much protein you get per serving

What are Chicken Tenderloins?

Chicken tenderloins also sometimes called inner fillets or tenderloin breasts, refer to the strip of meat attached to the underside of a chicken breast. They are especially popular since they offer a quick-cooking and versatile option compared to a whole chicken breast.

Tenderloins are long, thin cuts that weigh around 2-3 ounces each. Since they contain less connective tissue than other chicken cuts, they are exceptionally tender when cooked. Their mild flavor also makes them suitable for many recipes and seasoning combinations.

Estimating the Protein in 3 Chicken Tenderloins

An average 3-ounce chicken tenderloin contains around 22-25 grams of protein. This protein content can vary slightly depending on the size and exact cut of the tenderloins.

For 3 average-sized tenderloins, weighing approximately 2.5 ounces each, you can expect a total protein content of:

• 2.5 oz tenderloin: ~20 grams protein
• 2.5 oz tenderloin: ~20 grams protein
• 2.5 oz tenderloin: ~20 grams protein

Total for 3 tenderloins: ~60 grams protein

So in total, 3 chicken tenderloins will provide close to 60 grams of high-quality, lean protein.

To get a more precise estimate, check the nutrition facts label on the package of tenderloins. The protein per serving size (often 3 ounces or 85 grams) will be listed there.

Why Chicken Tenderloins are a Lean Protein Source

Chicken tenderloins deserve their reputation as an excellent lean protein source. Here’s why:

• Low fat content. With about 3 grams of fat per 3-ounce serving, tenderloins are lower in fat than chicken legs and thighs. The fat they do contain is mostly unsaturated fats.

• Minimal connective tissue. Connective tissues like ligaments contain collagen, which is converted to gelatin when cooked. Tenderloins have less of these tissues, keeping the fat and calorie content lower.

• Versatile and convenient. Tenderloins cook faster than larger chicken breasts. Their mild flavor also makes them suitable for many recipes.

• Complete protein. Chicken contains all 9 essential amino acids that our bodies cannot make, making it a complete, high-quality protein source.

Health Benefits of Chicken Tenderloin Protein

The high protein content in chicken tenderloins offers many potential health benefits:

• Supports muscle growth and maintenance
• Provides satiety, keeping you feeling fuller for longer
• Boosts metabolism since protein takes more energy for the body to digest
• Helps preserve or build lean muscle mass when trying to lose weight
• Contributes to bone health by supporting calcium absorption
• Provides essential amino acids that serve as building blocks for hormones, enzymes, and tissues

For these reasons, chicken tenderloins can be a smart choice for athletes, dieters, or any health-conscious individual.

Tips for Preparing and Cooking Chicken Tenderloins

To enjoy delicious chicken tenderloins while retaining their nutritional value, keep these preparation tips in mind:

• Opt for fresh or thawed tenderloins, rather than pre-cooked or processed kinds which contain less protein per ounce.

• Use healthy cooking methods like baking, grilling, or pan-searing. Avoid extensive deep-frying which can add excess fat and calories.

• Don’t overcook the tenderloins. They cook fast, so be careful not to dry them out. Use a meat thermometer to ensure doneness.

• Consider marinating or seasoning the tenderloins with fresh herbs, spices, citrus, vinegar, or other flavorful ingredients. Avoid high-sodium sauces.

• For added nutrition, enjoy tenderloins alongside antioxidant-rich vegetables, whole grains, beans, nuts or other plant foods.

Chicken Tenderloin Recipes and Serving Ideas

Here are just a few delicious ways to serve up chicken tenderloins:

• Chicken tenderloin sandwiches – Coat tenderloins in panko breadcrumbs and bake until crispy. Place on toasted whole grain buns with veggies and mustard.

• Tenderloin skewers – Alternate tenderloins with cherry tomatoes, bell peppers and red onion on skewers. Grill until cooked through.

• Tenderloins with roasted vegetables – Toss tenderloins and vegetables like carrots, Brussels sprouts, sweet potato in olive oil. Roast in the oven until caramelized.

• Tenderloins in stir fries or pasta – Slice tenderloins and add to stir fry dishes. Or slice and mix into pasta recipes like chicken alfredo.

• Greek chicken tenderloin salad – Top mixed greens with grilled tenderloins, feta cheese, olives, cucumber, tomatoes, and red onion. Drizzle with lemon vinaigrette.

Common Questions about Chicken Tenderloins

If you’re new to cooking with chicken tenderloins, you may have some other questions. Here are answers to some frequently asked questions:

Are tenderloins healthier than chicken breasts?

Chicken breasts and tenderloins have a very similar nutritional profile. Tenderloins are slightly lower in total fat and calories per ounce. Both are excellent lean protein choices.

Can I freeze raw chicken tenderloins?

Yes, freezing is a great way to preserve the shelf life of raw chicken tenderloins. Place in airtight freezer bags or containers, removing as much air as possible. They will keep for 9-12 months in the freezer.

How long do cooked tenderloins last in the fridge?

Cooked chicken tenderloins will stay fresh in the refrigerator for 3 to 4 days. Be sure to store them properly covered or wrapped. Reheat fully when ready to eat.

Is the protein content different for frozen vs. fresh tenderloins?

No, freezing does not change the protein content. Both fresh and previously frozen tenderloins will provide the same amount of protein per ounce when thawed and cooked.

Can I bread or fry chicken tenderloins?

While breading or frying adds more calories from carbohydrates and fat, it does not change the actual protein content. So breaded, baked tenderloins or air-fried “chicken fingers” can still offer protein. But these cooking methods will change the overall nutritional value.

The Takeaway on Chicken Tenderloin Protein

Chicken tenderloins are prized for their stellar combination of high protein and low fat. For most tenderloins, you can expect around 20-25 grams of protein per 3 ounce serving, or 60 grams total protein in 3 average-sized tenderloins. Enjoy chicken tenderloins baked, grilled, or pan-seared for maximum nutrition in recipes from sandwiches to skewers to salads. With their stellar protein content, convenient size, and versatility, chicken tenderloins are a lean and nutritious protein pick.